Low-FODMAP Banana Oat Squares

These soft, lightly sweet squares are for anyone who wants a portable snack that won’t upset a sensitive gut. They lean on firm (just-ripe) bananas and certified gluten-free oats for slow-release energy, so they sit well as a mid-morning bite, a lunchbox filler, or a gentle pre-training top-up. No onion, no garlic, no honey — just simple ingredients in low-FODMAP portions.

Serves 12 · Time about 20 min · Style Low-FODMAP

Ingredients

• 2 medium firm (just-ripe, not browning) bananas — about 200 g peeled, mashed
• 200 g certified gluten-free rolled oats
• 40 g smooth peanut butter (no added garlic/onion; unsweetened)
• 30 g pumpkin seeds
• 2 tbsp maple syrup
• 2 tbsp light olive oil or other neutral oil
• 1 large egg, beaten
• 1 tsp ground cinnamon
• 1 tsp gluten-free baking powder
• 1 tsp vanilla extract
• Pinch of salt

Method

1. Preheat the oven to 180°C (160°C fan / 350°F) and line a 20 cm square tin with baking paper.
2. In a large bowl, mash the bananas until fairly smooth.
3. Stir in the peanut butter, maple syrup, oil, beaten egg and vanilla until well combined.
4. Add the oats, pumpkin seeds, cinnamon, baking powder and salt. Mix to a thick, scoopable batter.
5. Spoon into the tin and press down firmly into an even layer with the back of a spoon.
6. Bake for 16–18 minutes, until the top is golden and just set in the centre.
7. Cool in the tin for 10 minutes, then lift out and cut into 12 squares. They firm up further as they cool.

Nutrition per serving

Dietitian’s tip

Portion size is your low-FODMAP safety net here: one square keeps banana within a well-tolerated serving, while eating several at once stacks the fructan and GOS load and may trigger symptoms. Store the squares in an airtight container for up to 4 days, or freeze individually wrapped for up to 3 months — they thaw in about 30 minutes and make a grab-and-go snack that keeps portions in check.

General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.